The 5 ‘healthy’ foods I BAN from my supermarket shop as a doctor – for fear of increasing cancer risk – The Sun
DETERMINING exactly what is a ‘healthy’ food can have us all scratching our heads.
Seducing claims on packaging such as ‘natural’ and ‘low fat’ can lead many of us to believe foods and drinks are good for us.
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But it can also discourage us from reading the actual nutritional details on the back.
According to Dr Naheed Ali, a physician, and senior contributor at Vera Clinic, just because something is labelled “healthy” doesn’t mean it’s actually doing your body any favours.
It could actually cause more harm than good.
Many of these foods can cause chronic inflammation and gut issues which are linked to a higher risk of serious conditions, including cancer.
While no single food directly causes cancer, diet plays a big role over time, said Dr Naheed.
Instead, he recommends a “holistic approach”.
He explained: “This means looking past the marketing and paying attention to how a food actually affects you long-term.”
Here are five “healthy” supermarket foods Dr Naheed likes to skip – and what to go for instead…
1. Flavoured yoghurts
Even the ones that seem nutritious tend to be loaded with added sugars, artificial flavours and stabilisers, warned Dr Naheed.
He said: “Too much sugar throws off gut health and contributes to insulin resistance, which can mess with digestion and energy levels.”
And gut health matters…diets high in added sugars and artificial additives, like those in flavoured yogurts and processed protein bars, can disrupt gut bacteria, added Dr Naheed.
He explained: “An unhealthy gut microbiome has been linked to higher inflammation and bowel cancer risk, though more research is needed.”
Better alternative: Plain Greek yoghurt with fresh fruit or a drizzle of raw honey. That way you get the probiotics without the junk.
2. Meat alternatives
Meat alternatives, such as highly processed veggie burgers and fake meats are another food Dr Naheed avoids.
He said: “Some plant-based meat alternatives are filled with processed soy, refined oils, and additives to make them taste more like real meat.
“Not all of them are bad, but many have high sodium content, artificial binders, and lower-quality protein sources that don’t offer the same benefits as whole foods and aren’t great for metabolic health.”
Better alternative: For plant-based protein go for lentils, beans, or tofu in its natural form. Less processing, better nutrition.
How ultra processed is YOUR kitchen?
Ultra processed foods (UPFs) were defined by Brazilian researchers who made the NOVA classification system. It breaks foods into groups depending on how processed they are. The most natural foods are in group 1, while the most processed are in group 4.
The groups do not entirely indicate how healthy a food is. However, it does indicate how processed it is – and studies have linked UPFs to a number of diseases.
How does your kitchen compare to the following groups?
Unprocessed or minimally processed foods (group 1)
- vegetables and fruits (fresh or frozen)
- dried fruits with no added sugar, honey, or oil
- grains and legumes (chickpeas, lentils)
- meat, poultry, fish, seafood, eggs
- milk without added sugar
- plain yogurt with no added sugar
- nuts and seeds
- spices and herbs
- tea, coffee, water
Processed culinary ingredients (group 2)
- iodized salt
- salted butter
- sugar and molasses from cane or beet
- honey extracted from combs
- syrup from maple trees
- vegetable oils crushed from olives or seeds
- butter and lard from milk and pork
- starches extracted from corn and other plants
- vegetable oils with added anti-oxidants
- vinegar with added preservatives
Processed foods (group 3)
- canned vegetables, fruits, and legumes
- fruits in syrup
- salted or sugared nuts and seeds
- salted cured or smoked meats
- canned fish
- artisanal breads and cheese
Ultra-processed foods (group 4)
- pop and fruit drinks
- sweetened yogurt
- sweet or savoury packaged snacks (e.g., cookies)
- candies and cake mixes
- mass-produced packaged breads and buns
- margarines and spreads
- breakfast cereals
- cereal and energy bars
- energy drinks
- instant soups, sauces, and noodles
- poultry and fish nuggets, hot dogs
- many ready-to-heat products: pre-prepared pies, pasta, and pizza dishes
3. Vegetable oils
Rapeseed, soybean, and corn oils are everywhere. But while they’re often marketed as heart-healthy, they’re often highly refined.
Dr Naheed said: “The problem isn’t omega-6 fats themselves – our bodies need them – but the imbalance between omega-6 and omega-3 fats in the modern diet.
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“When omega-6 intake is too high without enough omega-3s, it may contribute to chronic inflammation over time.”
Inflammation has been connected to cancer development, said Dr Naheed.
He added: “A big concern is refined or repeatedly heated vegetable oils, which may contribute to oxidative stress.”
Better alternative: Extra virgin olive oil or avocado oil for cooking. They’re less processed and contain beneficial fats that support overall health.
Protein bars
A lot of these are basically candy bars with added protein powder, warned Dr Naheed.
He added: “They’re full of artificial sweeteners, sugar alcohols, and processed proteins that can cause bloating and digestion issues.
“Some have better ingredients than others but many are far from a “whole food” option.
Better alternative: A handful of nuts, a boiled egg, or homemade energy bites with nut butter and oats. Real food always sits better.
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5. Pre-packaged smoothies and juices
Even if they say “all-natural” or “no added sugar,” they’re usually stripped of fibre and packed with more sugar than a soda, said Dr Naheed.
He explained: “That means blood sugar spikes, crashes, and unnecessary calories.
“Some also contain preservatives and artificial flavouring to enhance taste.”
Diets consistently high in refined sugars have been linked to a higher risk of several cancers, including breast and pancreatic cancer, added Dr Naheed.
Better alternative: A homemade smoothie with whole fruits, greens, and a source of healthy fat like chia seeds or almond butter keeps things balanced.
The key takeaway…
Holistic health isn’t about cutting out everything – it’s about making choices that actually support your body.
Dr Naheed said: “Whole, minimally processed foods will always serve you better.”